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5:2 Male - Manual

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Fasting. The fast way.

We’ve taken the faff out of fasting. Eat a normal balanced diet five days a week; drink six of our cold-pressed juices on the other two days. Our female 500 calorie fasting programme is a simple swap – two days a week, drink six of our organic, cold-pressed juices (calorie total: 500) instead of your normal meals. All the flavour, all the nutrients – none of the effort.

Storing your juices.

Don’t forget to put your juices in the fridge, they like to be kept below 5˚C to stay fresh.

Cheat Sheet

Whilst we highly recommend that you abstain from eating during your fast, we recognise that this can be difficult, particularly if you’ve never done one before. If you’re starting to feel uncomfortable, or have any side effects, listening to your body. Try having a hot water with lemon or a herbal tea, as this can sometimes be enough to stave off the need for solid food. If this doesn’t work for you, make some sensible choices from our recommendations below:

Drink 1/2 of your number 6 bottle and save the rest for the evening
A few slices cucumber, celery or avocado
Miso soup
A cup of leafy greens with a squeeze of lemon juice

Side effects

It’s hard to predict how you will feel whilst you’re fasting because no two people are the same. Here are a few normal side effects.

Feeling Cold

It’s surprising how much heat everyday digestion of solid food creates. Without having this work to do, your body can feel colder than normal. Drinking herbal teas throughout the day will warm you up and keep you hydrated.


If you are a committed coffee drinker, going cold turkey without caffeine can bring on headaches. Stick it out for 24 hours or have a cup of green tea (the lower levels of caffeine in green tea will help). Drink plenty of water whilst you wait for it to pass.

Never wanting your fast to end

When you’ve only put the good stuff in, your boy feels great and thanks you for it feeling generally brighter and more energised. It’s common our juicers want to continue and keep this feeling going. You can now order all out products on a bespoke service to personalise to your tastes, find out more about our Custom Box service here.


    Can I workout while on my fasting days?

    When on a 5:2 you’re working with a reduced amount of calories, you can still work our but we advise taking It easy! We’d suggest light yoga or Pilates and nothing too strenuous. 

    Can skip a juice?

    If you feel really full, drink as much of a juice as you can while listening to your body – If you can’t finish one, that’s absolutely fine! We’d suggest having some of each juice as opposed to skipping one entirely as you get different nutritional benefits from different juices.

    Can I eat while on my juice fasting days?

    Try and work with just the juices and lots of water Inbetween each juice on your fast days to really allow your digestive system a break. If you really your body needs something to chew on, some cucumber or celery sticks won’t effect your plan too much!

    Can I drink tea and coffee?

    Try to avoid caffeine while cleansing. You can sometimes get cold on a juice plan so If you need something to warm up, herbal teas are the best option.

    How to recycle your juice bottles?

    Wash after use and follow the PET guidelines of your local recycling collection.

    Post Cleanse

    You may be surprised that your cravings have changed, you want to put in only the good stuff to prolong your fasting results. Now is the time to set the building blocks to your new foundation.

    Be Mindful

    Consider how you feel and try to keep that feeling going with real whole foods, staying away from anything processed and stimulants like alcohol and caffeine.

    Introduce Solids Slowly

    Wake up your digestive system slowly, a light breakfast like chia or overnight oats will ease you back in much better than a full breakfast.

    We’re here

    Share your cleanse journey with us @PlenishDrinks

    We’re just a few clicks away if you have any questions.

    Email: [email protected]

    Call: 020 7603 8002